08/18/2021 - La Luz - Pi’s Redemption
AO: La Luz
When: 08/18/2021
PAX:
Number of Pax: 10
Pax Names: Mcflury, pi 3.14, Road Trip, Sun Devil, Sweeney Todd, The Wedding Planner,
DR Names:
Number of FNGS: 1
FNG Names: Baby Gloss, Dr Seuss, Bearings, Littlefoot (FMG)
QIC: Pi 3.14
Introduction
Conditions
63°, Clear skies. Cool
Announcement/Disclaimer:
Good morning!
1. I am not a professional
2. You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push
yourself to get stronger
FNG
F³ Workouts…
Are free of charge
Are open to all men are
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The F3 Credo is: Leave no man behind, but leave no man where you find him.
We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo) does.
Warm-O-Rama
Happy Jacks (5)
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe
High Knees (15)
Capri lap around parking lot
Stretching
Good mornings in cadence x10
Abe Vigodas in cadence x10
Arm Circles 10 forward, 10 backward
Today the challenge will be very difficult, a combination of physical and mental. Once you pick up your coupon, don’t let it touch the ground again until 6:00am. Aye
Mosey over the bridge to the open field on north side with coupons
The Thang
Thang I
Elevens
Chest press/Curls
Move w/coupon 40yds across field between excercises
Mosey with coupon back to parking lot
Thang II
4 stop exercise 10x, 20x, 30x (4 corners of parking lot)
High Pulls
Overhead Press
Goblet Squat
Tricep Extensions
6MoM
Flutter kicks w/coupon (41)
Big Boys w/coupon (15)
Sidebends w/coupon (15ea side)
SiteQ read Announcements from Slack Info Only channel
Circle of Trust
Mostly we accelerate, sometimes we hit a wall and plateau. Once in awhile we fall down. “Falling and getting back up is what brings you success.”
Quotes
“If you’re going through hell, keep going” – Winston Churchill
Prayer
Dear Lord, thank you for the ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³ Naperville and F³ Nation’s good cause to make better stronger men and leaders, thank you for the strength of this brotherhood and the strength of the brothers who surround me here this morning. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. Lord, we pray for Carmen Sandiego’s dad who is recovering from a stroke and transitioning to assisted living. We also pray for Kristen Howard who is battling many cancers. We pray for Blowout’s mom who has Stage 4 cancer. Toby’s surgery recovery. Sparkler’s daughter Abby and
Binford’s friends Jim & Eric
Sun Devil’s mom who has Covid-19 and Toady recovering from a heart attack.
In Jesus’ name we pray, Amen
Naked Man Moleskin
Making up today for my fart sack last month. I pushed the PAX with a mental and physical challenge